The shoulders are one of the most complex and important joints in our body. They allow us to perform a wide range of movements such as lifting, pushing, pulling, and rotating. However, due to their complex nature, they are also prone to injury and pain. In order to prevent shoulder problems and build strong and healthy shoulders, it is important to perform a variety of exercises that target all the muscles of the shoulder complex.
Here are 10 great exercises for building strong and healthy shoulders:
1. Overhead press: The overhead press is one of the most effective exercises for building overall shoulder strength. It targets all three heads of the shoulder muscles (anterior, medial, and posterior) as well as the triceps and upper chest. You can perform this exercise with a barbell, dumbbells, or a kettlebell.
2. Arnold press: The Arnold press is a variation of the overhead press that targets all three heads of the shoulder muscles and helps to build overall shoulder strength and size. You can perform this exercise with dumbbells.
3. Lateral raises: Lateral raises target the medial head of the shoulder muscles and help to build width and definition in the shoulders. You can perform this exercise with dumbbells or cables.
4. Rear delt raises: Rear delt raises target the posterior head of the shoulder muscles and help to improve posture and prevent shoulder pain. You can perform this exercise with dumbbells or cables.
5. Face pulls: Face pulls target the rear deltoids, upper back, and rotator cuff muscles. This exercise helps to correct posture, improve shoulder stability, and prevent shoulder injuries. You can perform this exercise with a cable machine.
6. External Rotations: This exercise works the smaller muscles of your rotator cuff while stabilizing your shoulder during heavier lifts. Definitely go light on this one!
7. Overhead Carries: Carrying a weight overhead in one or both arms is a fantastic way to build stability and strength at the same time.
8. Incline TYIW’s: TYIW raises strengthen your middle trapezius muscles as well as your posterior deltoids and rotator cuff muscles. Use very light weights and focus on not swinging the weights up.
9. Wide Grip Bent Over Rows: While rows are thought of mostly as a back exercise, they also work your posterior deltoids, especially when performed with a wider grip.
10. Band Wall Slides: Your serratus anterior muscles help your scapula move correctly during overhead pressing exercises. You can warm them up prior to pressing workouts with band wall slides. The key is to not let your elbows flare out to the side as you move up and down.
It is important to note that proper form is crucial when performing these exercises. If you are new to weight lifting, it is recommended that you work with a certified personal trainer to learn proper form and avoid injury.
In conclusion, building strong and healthy shoulders requires a combination of exercises that target all the muscles of the shoulder complex. Incorporate these exercises into your workout routine to improve shoulder strength, stability, and mobility, and prevent shoulder pain and injury.